BIG ARMS are cool...How did you get them?
- 12-30-2007, 01:00 PM
- 12-30-2007, 08:31 PM
- 01-10-2008, 02:53 PM
Blast Your Brachialis For Arm Mass
The brachialis is an upper arm muscle that runs from humerus to the ulna . . . the majority of the brachialis is therefore under the biceps. This is significant because intelligent training and the subsequent growth of the brachialis will not only add mass to the arms, but also will actually push the biceps peak higher.
This isn’t to say that just training the brachialis will result in the big guns you’re looking for, as some would have you believe. As usual, the truth is a bit more complex than that.
You see, the brachialis is a relatively small muscle. The biceps is certainly bigger; therefore, in some respects it’s the overall shape and size of the biceps themselves that gives you that awesome front upper arm look that most everyone in the gym is after.
Some of this has to do with intelligent training and not overtraining (which is easy to do with arms), some with genetics—certain bodybuilders are just born with the potential to develop the high peak shape of the biceps that most of us are after.
But if you’re neglecting the brachialis in your training, you’re likely not getting nearly the type of arm development you should be.
I like to do some targeted brachialis training either with or immediately following my direct biceps work. I generally alternate between my three favorite brachialis exercises—standing hammer curls; seated, incline hammer curls; and low-pulley hammer curls with the rope—from one upper arm workout to the next.
As you can probably tell, I’m a big fan of hammer curls—I absolutely love the movement, and when performed properly it can add mass and shape to the upper arms like nothing else. Reverse grip curls also hit the brachialis . . . though I tend to feel the bulk of the stress with reverse grip curls in the forearms and usually save them for my forearm training. [Note: Reverse grip curls can put a lot of stress on your wrists, so I don’t suggest them for anyone who’s had a wrist injury or any significant wrist pain].
Here’s some brief detail on the three hammer curl movements that make up the bulk of my brachialis training:
Standing Dumbbell Hammer Curls
I do these a little differently than most to really maximize the stress on the brachialis. In a standing position, grasp moderate weight dumbbells in each hand. Begin with your arms extended down in front of your body, palms facing in towards your thighs. Perform the movement by alternating arms. Curl your right arm up across your body. Keep your palm facing your body at all times. At the top of the motion your right arm should be directly in front of your left shoulder (for added emphasis, you can supinate your wrist by turning your palm up towards the ceiling in the top position). Now lower your right arm slowly to the starting position and perform the movement with your left arm.
I generally work in the 6-10 rep range for each arm, and I prefer to use moderate weights on this exercise and really do the movement slowly, concentrating on form throughout.
Seated, Incline Hammer Curls
Sit on an incline bench with about a 45° angle with dumbbells in each arm and arms fully extended at the side. Keep your palms facing in towards the bench. Make sure you keep your upper arms as still as possible while you curl the dumbbells straight up. Your wrists should remain locked in position with the palms facing in towards each other. Remember, this is not your standard dumbbell curl where you actually want to supinate the wrists extensively—keep your palms locked in the hammer position here.
This movement can be done by alternating arms—as with standing hammer curls—but with the seated, incline version I prefer to work both arms simultaneously in a nice, steady rhythm.
01-10-2008, 03:16 PM
01-24-2008, 04:40 AM
I do the classic tri's with chest and bi's with back but throw in an arm day. for the bi's i do 2-4 lifts depending on how the tendons feel. 1-2 high rep low wieght after 1-2 low rep high wieght.
for low rep/high wieght:
flat bar curls 3 sets 8 reps
hammer curls 3 sets 6 reps
for high rep/low wieght:
cable curls (using pull down rope) 4 sets 15 reps then til failure on the last set
concentration curls (with dumbbell) 4 sets 12 reps or failure
i'm not that good of testiment to size seeing as how i started college at 6'1'' 155lb and am now only 200lbs 4 years later but my arms are right at 17" where i seem to be stuck. hopefully the superdrol i'm on now helps that tho
02-06-2008, 04:11 AM
Vince Gironda Drag Curl
Vince Gironda Drag Curl
02-06-2008, 05:33 PM
I don't see the benefit of that style, I imagine it involves more forearm work.
02-06-2008, 07:10 PM
The benefit is that all of the work is done by the bicep proper. The shoulders (which to some extent come into play on normal curls no matter how strict you make the movement) are not activated and at the top of the movement at the contraction the biceps are under stress because the elbows remain back (again unlike normal curls).
The reason you don't see more people doing them is that you must use a bit less weight then traditional curls. Also the negative portion should be sloooow which really fatigues those biceps...most guys don't like the pain.
It is difficult to visualize what a great exercise this is until you have tried them...then you understand.
I posted this because I was thinking back to a time many years ago when my biceps where stalled at just under 18 inches and I made no progress no matter what I did despite the fact that I was making great gains everywhere else. It was very frustrating...in fact my triceps where growing so my biceps must have actually been shrinking!
Fortunately I discovered Vince Gironda and tried out both his "perfect curl" and the "drag curl" and man did they work, especially the drag curl. My biceps began to grow again and thanks to Vince they hit 19 inches (no cheat just flexed and measured straight around) w/ single digit bodyfat!
02-06-2008, 07:34 PM
i once say a youtube video of charles glass training big gunter schlierkamp prior to a show. He had G lay chest down on an incline bench with arms hanging. He would then hold on to a bar (EZ or straight) and curl with the arms hanging down like that. I have tried it. It requires using much less weight, but its ALL BICEP.
02-06-2008, 10:03 PM
02-07-2008, 05:17 AM
Today studies show he was spot on:
Researchers out of Kent State University investigated the effects of a high (2.6mg/lb) and low (1.6mg/lb) cholesterol diet during a 12 week weight-training program. After 12 weeks the subjects consuming the higher cholesterol diet increased muscle mass by an average of about 5 pounds and increased strength by almost 90 percent, while the lower cholestrol group did not show any increases in muscle mass and gained only about 35 percent in strength. - from: Riechman SE, Dietary and Blood Cholesterol and Statins Increase Hypertrophy with Resistance Training, FASEB Journal 2005 19 A1571
02-07-2008, 10:43 PM
02-08-2008, 01:55 AM
02-12-2008, 02:34 PM
02-12-2008, 03:12 PM
02-12-2008, 03:21 PM
I made decent gains then plateau'd
My arms EXPLODED when I started supersetting bi's and tri's.
(3 sets each) Close grip bench
(3 sets each) Overhead 2 hand DB tri xtn
(3 sets each) Tricep pushdown (one or two handed)
For biceps, if I could get MORE than 6 reps on the last set of any given excercise...it's too light. Raise weights next workout. Concentration curls you can go a little higher...perhaps 8-12 reps. Make sure you squeeze the $H!t out of each rep though.
For triceps if you can get more than 10 reps on the first two exercises its too light. For pushdowns I like to do no more than 15 but no less than 10-12. For the one handed version I like alternating each rep protonated and supinated grip. That'll give you a pump you wouldn't believe.
Notice total volumes:
Biceps-9 total sets per week
Triceps-9 total sets per week
Sets are taken to extreme failure since volume is low. Trust me, if you think its too heavy you're probably being a wuss. I actually used to get nauseous doing this. As the weight is very heavy use good form and listen to your body because elbows aren't known for being the most stable joint in the human body.
I went from 13" arms to 19" arms in about 2 years doing this routine (all natural I might add).
All this being said, diet is important as well as recovery but you probably already knew that.
02-12-2008, 09:03 PM
02-16-2008, 12:57 PM
Spider curls are great for really nailing the biceps...kicked me out of a really PITA plateau
03-07-2008, 01:17 PM
At my biggest, my arms were about 21". It's surely genetics but I trained infrequently and most of my mass came from (believe it or not) concentration curls. So, yes - I'm more than likely just genetically lucky.. I don't do ANY barbell curls (due to injury). These days, I do more alternating dumbell curls than anything.
03-07-2008, 03:31 PM
well I have 19 1/2 arms and I have to say that I train arms like twice a week lots of super sets and negatives.
03-07-2008, 04:41 PM
Did HST for 8 weeks, never trained them directly and the really, REALLY filled out.
03-07-2008, 09:54 PM
yeah doing hammer preachers really gave me a nice a peak.
03-18-2008, 01:51 AM
I cant vote... my choice is genetics
My arms are my least worked body part and still stand out more then anything else....
03-18-2008, 07:53 AM
03-18-2008, 02:16 PM
03-18-2008, 02:34 PM
03-18-2008, 06:11 PM
03-18-2008, 06:53 PM
03-18-2008, 07:24 PM
My Boy says he can eat 50 eggs...
03-18-2008, 09:40 PM
03-19-2008, 01:54 PM
Its a good quick read.
03-19-2008, 02:05 PM
As a prelude to the film's memorable, comic egg-eating contest scene, Dragline bets on his boy Luke: "He can eat busted bottles and rusty nails, any damned thing." Luke boldly wagers that he can eat fifty hard-boiled eggs in one hour. [The number 50 becomes significant - since there are 50 prisoners' souls and 50 eggs, Luke's ingesting of the eggs parallels Christ's taking upon himself the sins of the world and bringing about a rebirth. Eggs, the celebration of Easter, and the resurrection are symbolically tied together.] The men exuberantly bet against him, disbelieving that he can perform the miracle without throwing up: "Fifty eggs gotta weigh a good six pounds...A man's gut can't hold that. They'll swell up and bust him open....They're gonna kill him." Remarkably, Luke takes the challenge - it's raining and the activity will pass the time: "It be somethin' to do." After a period of preparatory training, stretching his stomach's skin to make room for the eggs ("What we gotta do is stretch that little ol' belly of yours. Get all this stuff out of the way. Them eggs are coming down!"), and eating speed tests, Luke is about ready. He sits on his top bunk with a towel draped over his head [another Christ image].
Dragline readies the crowd for the contest: "All right. Stand back you pedestrians, this ain't no automobile accident." As Luke's trainer, he peels the eggs before they are eaten, arguing that Luke doesn't have to peel his own eggs within the hour limit: "When it comes to the law, nothin' is understood...I'm his official egg-peeler. That's the law!" The big event begins with Luke's entrance, the removal of his shirt, and his kneeling down in front of the men who surround a table in front of him. One of the convicts observes how quickly Luke pops each egg in his mouth: "He's gonna lose a finger eatin' eggs like that." After 32 eggs, Luke's bloated stomach bows out: "Just like a ripe watermelon that's about to bust itself open." Some of the men bet against him as Luke anoints his forehead with water. Dragline, with Luke in cahoots with him, encourages everyone to wager everything against Luke: "I wanna hear from some big money men. Where's all the high rollers?" Society Red (J.D. Cannon) replies that everything has been bet: "I believe you've got it all, Dragline. Every cent in camp is riding."
As time is running out, and Luke approaches the elusive goal of 50 eggs, Dragline coaxes him on: "Just nine more between you and everlastin' glory...Just little ol' eggs. They pigeon eggs, that's all." The men mimic his chewing action. Up until the last second, it is uncertain whether he has swallowed the last egg. After his winning victory, Luke is laid out on a table strewn with egg shells. The men quickly forget about him and abandon him after using him for their own amusement. Luke is left alone - from an overhead shot, his arms are outstretched, his legs are crossed at the ankle, his eyes are closed, and his head is tilted toward the left - [a symbolic Christ-like crucifixion pose]. An enigmatic grin crosses his face.
03-19-2008, 02:55 PM
03-19-2008, 03:05 PM
03-19-2008, 03:06 PM
03-19-2008, 08:43 PM
For me - genetics give me the peak on my biceps that makes them look bigger than they are (measurement-wise).
Other than that - I split out biceps and triceps on their own day (away from combining with chest/back).
I think that (along with Bobo's training routine) has really helped.
03-31-2008, 02:06 PM
04-14-2008, 06:43 AM
Get the right parents. I have big biceps and I always thought they were the product of not working them a lot and so they were recovering. I then realized both my parents have big arms and they never work out with weights (not overweight either). Now my 8 year old daughter has big arms as well and she is lean from soccer.
04-15-2008, 11:51 AM
04-15-2008, 02:41 PM
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